02.07.2022 | Monster Mash
Deadlifts, 315/205
Ring Muscle-ups
For time:
42 GHD sit-ups
21 Overhead Squats, 115/75
30 GHD Sit-ups
15 Overhead Squats, 115/75
18 GHD Sit-ups
9 Overhead Squats, 115/75
5 Rounds for time of:
24 Push-ups
12 Strict Pull-ups
*Rest 5 minutes between workouts.
Or, for a dumbbell only version…
3 Rounds for time of:
36 DB Deadlifts, 50's/35's
9 Ring Muscle-ups
For time:
42 GHD sit-ups
21 Dumbbell Thrusters, 50's/35's
30 GHD Sit-ups
15 Dumbbell Thrusters, 50's/35's
18 GHD Sit-ups
9 Dumbbell Thrusters, 50's/35's
5 Rounds for time of:
24 Push-ups
12 Strict Pull-ups
*Rest 5 minutes between workouts.
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Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1